Omega-3 Fatty Acids: A Health Wonder
By: Cristian Ocampo
Edited by: Pedro Andrés Calvo
Known for their multifaceted benefits, omega-3 fatty acids play a crucial role in promoting cardiovascular health, cognitive function, and anti-inflammatory responses. Today, as we explore the benefits of omega, we delve into the positive impact these fats exert on our overall well-being; we’ll provide a concise overview of their transformative influence.
What Are Omega-3 Fatty Acids?
These are polyunsaturated fats (or “healthy fats”), which are crucial for cell structure, energy, and optimal heart, lung, blood vessel, and immune system function. You can obtain omega 3 only through diet or supplements, as the body doesn’t produce them. (1)
There are 3 primary types of omega-3s: Eicosapentaenoic acid (EPA), sourced from fish; Docosahexaenoic acid (DHA), also found in fish; and Alpha-linolenic acid (ALA), present in plant-based foods. (2)
What Are the Benefits of Omega 3?
Heart Health: Omega-3 fats contribute to a steady heart rhythm, reducing the risk of dangerous arrhythmias that lead to cardiac deaths. Additionally, these fats lower blood pressure and heart rate, enhance blood vessel function, and, at higher doses, mitigate triglycerides while potentially alleviating inflammation associated with atherosclerosis development. (3)
Mental Health: Studies suggest that another key benefit of Omega 3 is its potential role in reducing the likelihood of depression and anxiety. (4)
Brain Development in Children: Ensuring an ample intake of omega-3s during pregnancy is crucial for the baby’s brain development and future cognitive abilities. (5) Supplements like VictaGummies Omega 3 may play a significant role in fostering proper brain development.
Sources of Omega 3 Fatty Acids (6)
Omega-3s are found naturally in certain foods and are added to fortified options. To ensure sufficient intake, include these foods in your diet:
- Fatty fish (like salmon, mackerel, tuna, herring, and sardines)
- Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
- Plant oils (like flaxseed oil, soybean oil, and canola oil)
- Fortified foods (including certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
- Fish oil supplements.
In conclusion, the significant advantages of omega-3 fatty acids encompass various facets of health. Whether you embrace a diet high in foods rich in omega 3 or opt for the convenience of supplements, the pathway to a healthier, more balanced life is illuminated by the transformative potential of these essential nutrients.
References:
[1] National Institutes of Health. Omega-3 Fatty Acids. Retrieved on November 17, 2023: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
[2] National Institutes of Health. Omega-3 Fatty Acids. Retrieved on November 17, 2023: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
[3] Harvard School of Public Health. Omega-3 Fatty Acids: An Essential Contribution. Retrieved on November 17, 2023: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
[4] WebMD. What Are Omega-3 Fatty Acids? Retrieved on November 20, 2023: https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
[5] WebMD. What Are Omega-3 Fatty Acids? Retrieved on November 20, 2023: https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
[6] National Institutes of Health. Omega-3 Fatty Acids. Retrieved on November 17, 2023: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
